Category Archives: Movement Class

Front Squats then Overhead Lunges, Situps and DUs

By | | , , , ,
1 Comment

Take 20 minutes and work up to a heavy

  • 3 x Front Squats

3 rounds for time

Results:  Front Squats 195lbs/88kg.  Metcon 11:27

T2B, Dips, Deadlifts and HSPU

By | | , , , ,
1 Comment

8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

By | | , , , ,
1 Comment

Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps